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@Pat, thanks for the encouragement.

Sunday September 21, 2014

Oly Comp At Fit Club in Columbus

Snatch
70, hit
75, hit
80, hit (PR by 2kg)

C&J
102, hit (repeating the 182 kg qualifying total for 2015 pan am games)
109, hit
114 (PR attempt, made the clean, it felt like I had a house on my chest, finally controlled my breathing but couldn't remember my cue and had an EPIC failure (which will probably go viral on YouTube) on the jerk. I landed on my elbow but wasn't seriously injured, just a bruise).

Am very happy that I went for the 114PR attempt. Need to get to 90 on the snatch and 120 on the C&J. One step at a time. Next meet is American Master's Championship on 11/1 in Savannah Georgia. Lots of volume and skill work and weight loss in the next six weeks.

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great work as usual guys

friday nite


7 rounds for time of:
time cap: 20min.
7 DB Bench 25lb dbell
7 Back Squats 135 lbs
7/s Step ups (16")
7 Toe Touches
7 Deadlifts (245)
7 Russian KB Swings
7 Supine MAG Grip Rows (M)

315 reps.....finally stopped sweating a couple of hours later after dinner and a shower :shrug:

saturday

SS Box Squat: 8x2
green bands 225 lbs

for time:
30cal. Row
30 Incline Push-up to Box Jumps (20)
30 Deadlift (135)
30 Goblet Squats (32)

7:14

Weighted Sit-ups: 3x30 25lb dbell
*1min. rest between sets


keep up the great work all

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@Cliff, I'm sweating just reading that beast

Monday September 22, 2014
5 weeks and 6 days until American Master's Championship

Mobility
Rowed 500m
100 single unders
10 double unders

Snatch Practice
5x75
5x105
5x135
5x145 (the upside of getting a snatch PR (80kg) is that you get the PR, the downside is that 80% of the new PR makes every training session after that harder...

OHS
5x11#
5x45#

Front Squat
5x145#

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9/20 Saturday partner WOD
AMRAP 20 as a team:
100 double under buy in, then
Partner 1:
5 wall balls
7 burpees
9 goblet squats
Partner 2:
Plank hold
Switch.

8.5 rounds for Claugie to lead the pack! :kicking0:
(Claw + Augie, combined age 104)

Link to whiteboard: [url]https://www.flickr.com/photos/93561498@N00/15324709715/[/url]

Claw

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Wendler, Cycle 2, Wave A, BS
5X 250,265,280
Assist: 5X10 Good mornings
5X10 185 BS w. chains untimes.

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@JT - Congratulations on your PR

@Cliff - You are a monster! I hurt just to read that

9/19
Workout: Split squats 20, 25, 25 X8; goblet squats 25, 35, 45 X10
Cash out: KB swings 35# X100 2:59

9/20 Motorcycle ride 100+ miles of dirt on the historic mining roads in the area

9/21 Week 2 of 8/6/3 (a modification of Wendler 5/3/1)
Workout: Deadlifts 90, 100 X6/ 110 X20; T2B X10X3; farmers carry 52#/side X100 yds
Cashout: KB swings 35# X160/ 45# X20

9/22
WU: Row 1km; walking lunges X20 yds X2; t-spine mobility; overhead press 45, 60, 70 X5
Workout:
Overhead press 80, 90 X6/ 95 X12
Pull-ups BW X10/ +15 X 8, 6, 5, 4, 5
Cashout: hip and back stretching

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JT, It never gets easier! :D

Awesome stuff guys!!

[B]WU:[/B]
400m run
100+ SUs
10 Leg swings (Each leg, both directions)
10 Air Squats
15 sec fingertip plank
10 Push ups
10 Bar Taps
10 45# Presses
10 45# OHS

[B]WOD:[/B]
“TK”

AMRAP 20 min

8 Strict Pull-ups
8 Box jumps, 36″ box
12 Kettlebell swings, 2 pood

Scaled with 24" box & Russian KBS

6 rounds & 6 Pull Ups

[I]This was easier than I thought it would be. I was going to try 28" but my head wasn't in it! Still, it was taking me a little over 3 min per round to complete them. At least I wasn't least amount of rounds on the board![/I]

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9/23
WU: Row 1km; t-spine mobility; walking lunges X20ydsX2; shoulder mobility
Workout: AMRAP 12:00
Pull-ups X3
Push-ups X6
Air squats X9
KB swings 35# X12
7 rounds plus 3, pull-ups, 6 push-ups, 9 squats and 7 swings
Cash out:
Snatch practice pvc, 30, 50 X5

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Nice AMRAP Alden!!

[B]WU:
(At the base Globo)[/B]
500m row
100+ SUs
10 Leg Swings, each leg, both directions
10 Air Squats
20 Sec finger tip plank
10 Push ups
5, 4, 3, 2, 1 Pull Ups
10 45# Presses
10 45# OHS
Burgener Warm Up

[B]WOD:[/B]
For Time:
200m run
10 95# Power Snatches
400m run
10 135# Power Cleans
800m run
10 135# Power Cleans
400m run
10 95# Power Snatches
200m run

29:13

[I]I had to go with Power Cleans and Snatches because "you can't drop weights" at the Base Globo and my knee was talking. The runs were slow, and I got a hasty shin splint after the 800m run. I NEED more OLY work! :shrug:[/I]

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@Claugie, way to rep for the silver backs!

Tuesday September 23, 2014

Mobility
This took the form of a 45 minute yoga class.
Yoga is hard.
How's that for a Hemingway-esque simple declarative sentence that is unadorned with any prosaic artifice?
Yoga is really effin hard.

5 Rounds of Continuous Movement
BP with increasing weights up to 245#
Lat Pulls for early rounds, pullups for later rounds
dips
10# kb swings

As the BP weights got higher the reps got lower.

I feel like I have a cold this morning.

Did I mention that YOGA is HARD.